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Ironman

  1. Training Log: December 17th, 2006

    by , 12-17-2006 at 12:00 AM
    Cardio

    Stepmill - Cosgrove Interval
    5:00 Warm-up
    21:00 - 1:00/2:00
    5:00 Cooldown

    492 Kcal - 132/154bpm
    Categories
    Training Log
  2. Training Log: December 14th, 2006

    by , 12-14-2006 at 12:00 AM
    Strength

    Deadlift 185 x 5, 205 x 5, 225 x 5
    KB Press 28Kg x [4/4] x 3

    Pullup BW+25 x 5, 5, 5+2
    McGill Rollup BW x [12] x 3

    Calf Raise BW+235 x 8, 7, 5+2
    Seated Calf 50 x [15-cluster] x 3

    EZ-Tri Floor Extension 75 x 6, 5, 5
    DB Curl (2)45 x [5] x 3
    Categories
    Training Log
  3. Training Log: December 12th, 2006

    by , 12-12-2006 at 12:00 AM
    Strength

    Squat Warm-up 45 x 5, 95 x 5
    Squat 135 x [5] x 3
    McGill Rollup BW x 12, 15, 16

    Oly Bench Warm-up 135 x 5
    Oly Bench 185 x [5] x 3
    Oly Bent Row Warm-up 135 x 5
    Oly Bent Row 185 x [5] x 3

    Calf Raise BW+215 x 8, 6, 5
    Seated Calf 50 x {15 - cluster set] x 3
    EZ Tri Floor Extension 75 x 5, 5, 6
    BD Curl (2)45 x [5] x 3
    Categories
    Training Log
  4. Training Log: December 10th, 2006

    by , 12-10-2006 at 12:00 AM
    Strength
    BW 185.6#
    BF - 3 site = 9%, 9 site Parillo = 11%

    Deadlift Work Sets 195 x 5, 215 x 5, 205 x 5, 225 x 5

    Oly Press Work Sets 120 x 5, 115 x 5, 125 x 5, 115 x 5

    Pullups BW+25 x 5, +12 x 5, +25 x 4, +12 x 5
    McGill Rollups BW x [12] x 4
    Calf Raise BW+235 x 7, 5, 5, 5
    Seated Calf 50 x [15 - cluster] x 4
    EZ Floor Tri x 75 x 6, 77.5 x 5, 5, 75 x 5
    DB Curl (2)45 x [5] x 4
    Categories
    Training Log
  5. Training Log: December 7th, 2006

    by , 12-07-2006 at 12:00 AM
    Strength

    Squat Work Sets 135 x 5, 150 x 5, 145 x 5

    Oly Bench Press Work Sets 185 x 5, 195 x 5, 185 x 5
    Oly Bent Row Work Sets 185 x 5, 205 x 5, 195 x 5

    Standing Calf 235 x 7, 6, 5
    Seated Calf 50 x [15 - Cluster] x 2

    EZ Floor Tri 75 x [5] x 3
    DB Curl (2)45 x [5] x 3

    Hanging Pikes BW x [5] x 3
    Cuban Press 20 x 10, 30 x 10, 10
    Categories
    Training Log
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